Author Archive

08 Aug
by: Published in Uncategorized

Versus WOD: First person to get to 7 points wins

1 point = 200M Row

You must first do:

30 Wall Balls 20/14)
30 Burpees
30 Power Cleans (95/65)
30 Shoulder to Overhead (95/65)
30 Pull Ups

…in order to attempt the row

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Important…

Blogs coming up this week.  Please read them entirely.  Just in case it feels like a lot, remember that I am doing it out of love!

See you tomorrow!

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Silvio Simani, Gram Tusia liked this post
07 Aug
by: Published in Uncategorized

Team WOD: For time:

3000M Row

One partner rows while another partner does

4 Hang Power Clean (145/90)
6 Front Squats (145/90)
8 Shoulder to Overhead

If the barbell is ever dropped, partners switch.

You can only rest in the Front Rack position.

The partner who was rowing will pick up right where the other person left off and start over.

Post WOD: 90 second AMRAP of:

Push Ups

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Lots today…

Please note that the Endurance classes will be outdoors today at the Harvard Stadium.  Bring all of the stuff you may need as it’s looking to be a party cloudy  day in the 70s.  Also, today we will be doing a 90 second AMRAP of Push Ups following the workout along with everyone participating in the

te now, click here to do so!

06 Aug
by: Published in Uncategorized

Pre WOD: Every 2 minutes for 10 minutes:

7 Ring Dips
8 Push Ups
30 second Overhead Hold (145/95)

WOD 1: April 2012 Baseline:

30 Deadlifts (95/65)
30 Hang Power Clean (95/65)
30 Push Press (95/65)
30 Thrusters (95/65)
30 Burpees

Rest 1 minute between exercises

WOD 2: April Baseline 2014:

20 Deadlifts (135/95)
20 Hang Power Clean (135/95)
20 Shoulder to Overhead (135/95)
20 Overhead Squats
40 Burpees

Rest 1 minute between exercises

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He loves me…

The last couple of years, we have done two workouts every April and every August.  Those two workouts are the April Baseline (today) and the August Baseline (soon…).  These two WODs live on opposite ends of the fun spectrum.  April is recognized as difficult, but appreciated for its sensation of speed and accomplishment.  The August Baseline is reviled due to its punishing difficulty or general awfulness.  As you can see, the April Baseline will be offered in two flavors:  Original (2012) and Remix (2014).  The August Baseline will not be available as it has been known and instead will be twisted into a new experience.  Please note that I fully intend to keep a certain terribleness to the workout akin to chewing on aluminum foil.

He loves me not,

CG

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Gram Tusia liked this post
05 Aug
by: Published in Uncategorized

WOD: 5 min AMRAP of:

200M Run
10 Russian Kettlebell Swings (24/16)
30 Double Unders

Rest 90 seconds

5 minute AMRAP of:

200M Run
10 Goblet Squats (24/16)
10 Burpees

Rest 90 seconds

5 min AMRAP of:

200M Run
5 KB Thrusters on each side (24/16)
20 Lateral Jumps (over a plate)

Rest 90 seconds

5 min AMRAP of:

200M Run
5 Russian Kettlebell Swings (24/16)
5 Goblet Squats (24/16)
5 KB Thrusters on each side (24/16)
30 Double Unders
20 Lateral Jumps (over a plate)
10 Burpees

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Poor analogy time!!!…

Think of this workout as a semester in college.  You do a little bit of work and then have an exam (Swings and DUs).  Then you do some more work after that and take another exam (Goblet Squats and Burpees).  As you get into a groove, you do some more work and take a third test (KB Thrusters and Lateral Jumps).  And in the end, like every semester I ever encountered, all of the important work is left until the last moment when everything you’ve covered is tested in the final.  I hope you guys keep a strong pace at the beginning, but definitely save some of that studying juice for the end of the workout.

Does that make perfect sense or is it just me?,

CG

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04 Aug
by: Published in Uncategorized

Pre WOD: 5 sets of:

5 Deadlifts

10 Toes to bar after each set of 5

WOD: Crossfit Games 2015 Teens (14-15) WOD #6: For time:

60 Cal Row
40 Shoulder to Overhead (115/75)
60 Deadlifts (115/75)

Teen Boys / Girls winner: 6:44 / 7:32

You must have done at least 230/150 in the Pre WOD in order to do the WOD as Rx. Otherwise YOU HAVE TO SCALE!

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Let’s talk about things that I love…

If you are unaware, I was on a two-person campaign against nuts this past July.  The idea was to not have any nut or nut products of any kind for the entire month.  It was hands down one of the worst ideas of 2015.  Before July, my caloric intake was supplemented by peanut butter (yeah, I know) to a ridiculous level and I needed desperately to spread my gastronomic wings.  So now that the nightmare July is finally over, here are a few of the things I learned:

  • It’s very hard to give up the things you love
  • I learned about the things that I cannot live without
  • I further defined my definition of “things that I cannot live without”
  • If you want it, you are going to figure out how to do it and…
  • Excuses are for those who don’t really want it yet
  • I have learned how to better restrict myself

It wasn’t a great sacrifice by any means, but I definitely gave up something that I loved.  Now that I can eat it again, I appreciate it even more.  This was beneficial to my sense of moderation, my weight, and my health.  I hope that some of you can benefit from this blurb or maybe get an idea in improving your diet.

It’s worth it,

CG

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03 Aug
by: Published in Uncategorized

Pre WOD: 10 min AMRAP of:

1 Strict Chest to Bar Chin Up
5 V-Ups
1 Muscle Up

Rest 30 seconds

2 Strict Chest to Bar Chin Ups
10 V-Ups
2 Muscle Ups

Continue pattern until time expires

WOD: For time:

9 Hang Power Cleans (155/105)
30 Push Ups
6 Reverse Wall Climbs
18 Hang Power Cleans (135/95)
20 Push Ups
4 Reverse Wall Climbs
27 Hang Power Cleans (95/65)
10 Push Ups
2 Reverse Wall Climbs

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Remember Bryce?…

One of our former coaches (who now owns Fulcrum Atheltics) is running a charity event known at Boot Campaign’s Push Ups for Charity.  Here is what he had to say about the event:

Every year the Boot Campaign (a national non-profit) puts on Pushups For Charity, which is a nation-wide fundraiser for the unique needs of veterans and military families. Their ultimate goal is to build patriotism, raise awareness, and money to provide housing and assistance with medical expenses to those who have risked their lives to protect the American way of life. This is our third year hosting the event, last year we raised close to $6,500 dollars and have a goal of $10,000 this year!

If you, by chance, will be in the Attleboro area, drop on by and compete in several short sprint workouts and workout for a good cause.  On Saturday, August 8th, we will all be doing the 90 second AMRAP as part of our workout and I will provide a link on the blog for us to help Bryce’s team reach their donation goal!  Thanks Bryce for bringing awareness and providing us with this challenge.

Stay tuned for more,

CG

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PS…If you would like to donate now, click here to do so!

02 Aug
by: Published in Uncategorized

Pre WOD:  20 mins to find:

Single heavy Power Clean

WOD: Immediately after Pre WOD:  3 min AMRAP of:

Power Cleans (80% of your Pre WOD)

Rest 2 minutes and then…

5 min AMRAP of:

6 Over the Bar Burpees
9 Toes to Bar
12 Wall Balls (20/14)

Total reps for both workouts is your score

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August preview…

In no particular order:

4 workouts from the 2015 CrossFit Games.  New batch of weekend workouts (all have been made harder improved from previous iterations).  A remix of the August Baseline (look it up).  Retesting the April Baseline.  Finally doing some heavy deadlifting!  All brand new “longer” WODs (hope you like running with Kettlebells).  Plenty of chippers…back-to-back-to-back AMRAPs…sprints for time…and best of all, my birthday workout.  It’ll likely include only things that I love, like swimming and Spanish.

It’s going to be awesome,

CG

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Johanna Tasha, Carlos Terron liked this post
01 Aug
by: Published in Uncategorized

Partner Baseline WOD 1: For time:

1000M Row
50 Thrusters (95/65)

800M Row
40 Power Clean (95/65)

600M Row
30 Burpees

400M Row
20 Shoulder to Overhead (95/65)

200M Row
10 Ring Dips

Partners can only work at the same time

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The rules…

  1. Find a partner
  2. You and your partner can split the work anyhow
  3. You must complete the row and partnering exercise before you can move on to the shorter row and then next partnering exercise
  4. If the barbell isn’t being moved, the rower cannot row
  5. There are no “resting” positions in the barbell…either move it or dump it
  6. Size your partner up to make sure that he/she is up to the task
  7. Question them severely to insure that they are up to the task
  8. Google them and if at all possible run a background check to confirm any previous athletic achievements
  9. Try and assert dominance
  10. Secretly hope they go super slow so you can rest more

I have spoken!!!,

CG

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Robert Stevens liked this post
31 Jul
by: Published in Uncategorized

Team WOD:  How far can you go in a 20 min cap:

Fran
Grace
Helen (both partners run)
Isabel
Annie…

and then rounds of Cindy

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This is a blast…

We haven’t done this workout a ton, but it is as fun as it is difficult.  If you and a partner can split up all of that work and get through even a few rounds of Cindy, then give yourself a high-five, because you deserve it.  However, do let it be know that if too many of you end up getting into the rounds of Cindy, then it won’t be special anymore.  If this workout stops being what it is, then other “girl” workouts will be added until it is made special once more.  So good luck!

If you win, you lose…and if you lose, you lose,

CG

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30 Jul
by: Published in Uncategorized

Pre WOD: 12 minute AMRAP of:

3 Reverse Wall Climbs
5 Push Ups
7 Band Pull aparts
9 Hanging Shoulder Blade Retractions

WOD: 4 min AMRAP of:

4 Front Squats (135/95)
6 Burpees
8 Ring Rows

Rest 1 minute

3 minute AMRAP of:

4 Front Squats (135/95)
6 Burpees
8 Ring Rows

Rest 1 minute

2 minute AMRAP of:

4 Front Squats (135/95)
6 Burpees
8 Ring Rows

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Dear July…

You were welcomed into our lives with open arms.  You came knowing that we needed you.  You gave us warmth, you gave us a reason to be outside, and you gave us a reminder of how terrible February was.  Now you are leaving…just as we were finally getting to know you.  I hope  we get to see you next year as well, but hopefully about three months sooner.  You will be sincerely missed.

Take care,

CG

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Stephen Berry liked this post
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